Exercises for the inner part of the hands for women. Hand exercise rules

Saying goodbye to extra pounds, many of us, not without annoyance, admit that the skin on our hands has lost its elasticity and began to sag. Unattractive flabby “bags” on the inside of the shoulders are not yet a reason to remove T-shirts and open dresses from your wardrobe. Get rid of sagging skin under the arms will help special exercises that have repeatedly proven their effectiveness. It is about them and will be discussed in this article.

What affects the condition of the skin under the hands?

As the body ages, the number of collagen and elastin fibers in the cells of the epidermis decreases significantly. The weakening of the natural "skeleton" of the skin contributes to the fact that it loses its elasticity, loses its smoothness and elasticity. Sagging skin under the arms is more age problem, among young girls it occurs in two cases - after sudden weight loss and if available excess weight. The lack of physical stress on the muscles of the arms becomes especially evident after 40 years - dresses and blouses with closed sleeves begin to look more advantageous on women than outfits with straps. Hiding imperfections under clothes is by far the easiest way out of the situation. However, is this a way out? As practice shows, regular training of biceps and triceps gives an effect even when there are already “sags” under the arms. Let's talk about how to tighten the skin under the arms with the help of exercises.

Note to girls

Working out at home or gym, many girls deliberately avoid exercises for the muscles of the hands, motivating this by their unwillingness to lose a harmonious female figure. If you are not looking to build massive relief muscles, give preference to working with light weights. Remember that you should start the exercises with dumbbells weighing 1 kg, later the load can be increased to 3 kg. If before the start of training your forms were not particularly slender, do not expect that a beautiful hand relief will appear without eliminating excess weight. The implementation of the main set of exercises should be preceded by a light warm-up of the type that you performed in school physical education classes. Here are some more recommendations:

Start exercising in good physical health.
Try to achieve the most correct technique for performing exercises.
Avoid sudden movements - they can lead to joint injuries and tendon sprains.
During training, make sure your breathing is correct - it is recommended to exhale at the moment of greatest muscle effort.
Do your workout 3-4 times a week.

An effective set of exercises for tightening the skin of the hands

Warm up

Mahi, circular movements shoulder joints, alternate rotation of the shoulders back and forth, raising arms, jumping, walking in place, etc.

Exercise number 1 - breeding arms with dumbbells to the sides while standing (3 sets, 10-12 reps)

Stand upright with feet together. Relax your arms and stretch along the body, turn your palms to your feet. As you exhale, spread your arms with dumbbells (alternatively, plastic bottles with sand or water) to the sides, raising them just above the line of the shoulders, a slight bend of the arms at the elbows is acceptable. Hold at the extreme point for a few seconds, then slowly return to the starting position.

Exercise #2 – Incline Dumbbell Raise (3 sets, 10-12 reps)

Starting position - standing on the floor, legs together slightly bent at the knees, back straight, body slightly tilted forward, arms with dumbbells lowered to knee level, palms looking at each other. As you exhale, raise your straight arms up parallel to the floor, while inhaling, lower the dumbbells down.

Exercise #3 – Standing Dumbbell Alternate Press (3 sets, 10-12 reps)

Stand straight, put your feet shoulder-width apart, fix the dumbbells at shoulder level. Exhale - raise one dumbbell above your head, inhale - lower it down, and squeeze the second up. Continue to press with alternating hands.

Exercise number 4 - classic push-ups from the floor (3 sets, 10-12 reps)

Take a lying position, spread your arms shoulder-width apart at chest level, point your palms forward, spread your feet hip-width apart. As you inhale, lower yourself onto your arms bent at a right angle, while exhaling, take your starting position.

Exercise number 5 - reverse push-ups from a chair (3 sets, 10-12 reps)

Turn your back to the chair, sit down on bent legs and grab the edges of the seat with your hands. Keep your back straight, the angle of the shoulder and forearm should be 90 degrees. While inhaling, start doing standard squats, drop as low as you can. The second version of the exercise is more complicated. Hands should be placed closer to each other, and push-ups should be performed with straight legs forward.

Exercise #6 - Bench Press (3 sets, 10-12 reps)

Lying on a horizontal bench (the head should not hang down), put your feet on the floor, bend your arms with dumbbells at an angle of 90 degrees. If you are doing the exercise at home, instead of a bench, sit on the floor with your legs bent at the knees. As you exhale, squeeze the dumbbells up and hold them above your head for a few seconds, palms facing each other. On an inhale, return to the starting position.

Exercise number 7 - lifting dumbbells for biceps (3 sets, 10-12 reps)

Grab dumbbells reverse grip, arms bent at the elbows, press to the body. Perform smooth flexion and extension of the arms, each time pulling the dumbbells to the chest.

Exercise number 8 - institution of dumbbells behind the head (3 sets, 10-12 reps)

Stand straight, place your feet shoulder-width apart. Take a dumbbell in one hand and begin to slowly wind it up behind your head. Perform the recommended number of repetitions, then change hands.

Exercise #9 - Triceps French Press (3 sets, 10-12 reps)

In a standing position, straighten the body, put your feet hip-width apart. Hold a dumbbell with both hands behind your head, while your elbows should be bent. As you exhale, straighten your arm, lifting the weight towards the ceiling. As you inhale, lower your hand with the dumbbell back behind your head. Do the exercise with each hand.

Exercise number 10 - moving the arms back (3 sets, 10-12 reps)

The legs are together, the body is slightly tilted forward, the back is even, the arms with dumbbells are bent at the elbows at an angle of 90 degrees and fixed at chest level. With an exhalation, take your straight arms behind you, while the palms should be turned towards each other. On an inhale, return to the starting position.

Support measures

Now that you know the secret of beautiful hands, the only thing left is to organize regular workouts and try to eliminate factors that contribute to sagging skin in this part of the body. We also want to note that our diet plays an important role in maintaining a good condition of the muscles of the hands. Sagging skin under the arms appears first of all in those women who do not know the measure in sweets, abuse flour, fried and fatty foods. As additional measures to combat unattractive "sagging", you can use all kinds of salon procedures - massages, mesotherapy, laser lifting, etc. Home activities such as contrast showers, wraps (contraindicated in pregnancy, skin and cardiovascular diseases, bleeding tendency) and various masks are also quite effective. The course of home wraps includes 10-15 sessions with an interval of one day. Each procedure should be preceded by steaming and cleansing the skin with a scrub. There are a lot of recipes for wrapping mixtures. For example, you can mix 1 tbsp. any fat cream with 1 tbsp. corn oil and a few drops of grapefruit or orange essential oil. Slightly heating the mixture in a water bath, it must be applied to problem areas in a thick layer, and then wrap the skin cling film and a warm scarf. After 20 minutes, the compress can be removed, and the remaining cream can be removed with a napkin or dry cloth. A good tightening effect is obtained by massaging problem areas using a mixture of essential oils - for example, avocado, patchouli and juniper.

Photos: Goodfon, Medicmetravel, Justsport, Formulalubvi, Superfamely, Lisa, Estet-portal

Often fighting for slim figure girls try a variety of diets, exercise complexes, but cannot cope with sagging and sagging skin of the hands.

Especially noticeable is the sagging of the skin of the hands in the forearm area with rapid weight loss when the fat burns, and there is no reduction in the volume of the skin. What to do?

Behind nice shape hands in charge biceps(biceps) and triceps shoulder (triceps). How to tighten sagging skin on the hands? It is necessary to give a load to these muscles, as well as to apply other effective methods described below.

Warm up

Hands shoulder-width apart, chin slightly raised, shoulders straightened. We raise and lower our hands.
With effort we squeeze our hands at the elbows, straining the muscles.
Raise your arms parallel to the floor and lower.
We rotate the brushes first in one direction, then in the other direction.

You can warm up the whole body shown in the video:

We do all movements at an arbitrary pace. After warming up, you are more ready difficult exercises for your hands.

Training complex for saggy arms from 5 movements

So, main question which interests us: how to tighten sagging arms at home? Those who have coped with the problem of sagging muscles note that a special complex should be the first step to victory. In order for the exercises to give the best effect, at the beginning do a light workout.

So, we present to your attention effective exercises for flabby arms for women.

1. Exercise "Castle"

We stand straight, raise one hand and put both hands behind our backs;
We take out the fingers of one hand with the fingers of the other;
We connect the fingers in the castle.

Note! It is precisely those parts of the arms that sag, the muscles of which are in Everyday life least involved. As soon as we start to load them regularly, they have a relief.

2. Hammer lift

In this exercise, the biceps work, a beautiful line of arms is formed,.

We take a dumbbell weighing 0.5 kg in each hand;
Legs bent at the knees stand shoulder width apart;
The shoulder blades are brought together, the arms are slowly raised and lowered with the help of the elbow joint.

See the video for more details:

Do the hammer lift 3 sets of 15 reps.

3. Extension of arms with a dumbbell while sitting

We stand straight watch your posture;
Raise your arms to the sides, keep them parallel to the floor;
We make circular movements with a small amplitude.

3 more effective methods of dealing with sagging hands

The “attack strategy” for flabby hands is being developed in three main areas:

First of all, the implementation of a special set of exercises with an emphasis on the load on the hands;
Application of the principles of healthy, rational nutrition;
Performing hand care procedures.

Applying any one direction in the fight against this problem, do not expect complete success. It is necessary to use the whole range of means, and then you will achieve the desired goal. How to remove sagging hands at home, in addition to doing physical exercises? pay attention to water procedures.

1. Contrast shower

The use of a contrast shower gives good results- it tones the skin and blood vessels. Just need to apply it carefully- start by dousing the feet, and after a few days you can reach your knees.

So, gradually, when the body has adapted, you can move on to contrast douches of the whole body.

If you are not friends with cold water, it is advisable to confine yourself to contrasting dousing of problem areas of the hands.

When practicing such procedures, you must remember the following rules

The procedure should start with hot water and end with cold water;
"Cold" exposure should last many times shorter than "hot" exposure;
After dousing, you should feel joy and cheerfulness, and not chilliness and lethargy;
Gymnastics and contrast showers will give good and lasting results, provided that you use them regularly.

The use of contrast water procedures stimulates blood vessels, improves blood flow and lymph outflow, tissues are saturated with oxygen, improves metabolism. If the shower jet is strong, it also has a massage effect, which increases the benefit of the contrast effect.

Note! The area from the shoulder to the elbow, where the skin has sagged most noticeably, needs to be given more attention - regularly massage and wrap.

2. Massage and wraps

If you are worried about loose skin on your hands, you can perform a simple massage. This method is especially suitable for women over 50 years of age. Do it at home very simple. It is necessary to take a drop of the oil that you love, and in a circular motion massage the problem area from bottom to top. This massage is an ideal remedy for sagging skin.

Wraps are not difficult and pleasant to do. To enhance the effect of the procedure, you can first use a peeling or scrub. Next, steam out the algae purchased at the pharmacy, apply them to the problem areas of the forearm for half an hour, wrap the top with cellophane film and wrap yourself in a blanket.

Then wash off the mask and smear your hands with a nourishing cream. Instead of algae, from time to time, apply any masks that you use for the face to your hands.

After two months regular complex exposure, you can see the first results - the skin will become more toned, the muscle relief will be outlined. But in order to achieve the results you aspire to, training and care for the problematic part of the hands must be practiced constantly.

Note! At the beginning of the complex of procedures, the skin looks parched, with a network of small wrinkles and uneven pigmentation. But with each new procedure, you will be happy to notice how the skin condition changes for the better.

3. Proper nutrition

Diets that are used thoughtlessly lead to the fact that a person feels weak, tired due to the fact that the body does not receive the necessary minerals and vitamins with food. The skin becomes pale, pigmented and dry. In addition, due to the rapid burning of body fat, the skin begins to sag.

To prevent this from happening, weight loss should occur gradually, while your menu should contain all the substances necessary for the body, which are the building material for the body.

Nutritionists advise give up strict diets but just restrict high-calorie foods- flour and confectionery products, fatty meat, animal fats.

Preference should be given to low-fat chicken meat, salads from fresh vegetables, dairy products. You can treat yourself to your favorite cakes and pancakes only during the holidays.

Skin that has suffered as a result of diets needs to be properly cared for, as it becomes wrinkled and sags.

Do not mindlessly use weight loss diets, they harm the body, the “frightened” body begins to store calories for the future after applying the diet, as the metabolism is disturbed;
Want to reset overweight — limit calories in your diet, give up fatty foods, move more, do gymnastics;
Use face masks regularly problem area hands, which include vegetable oils, dairy products, honey. Their use helps to increase the elasticity and rejuvenation of the skin;
Exfoliate your entire body once a week. Coarse salt mixed with cream is well suited for this.

Take care of yourself, treat your body with love and be healthy!

One of the most ridiculous and unpleasant feelings is when your hand continues to “wave” goodbye to someone after you have already stopped moving it. If this feeling is familiar to you firsthand, then you will understand how important the topic we have raised today is.

So, if you have flabby arm muscles and your skin hangs down like bat wings, this is very unpleasant and ugly, and you definitely need to get rid of such a disgrace. The main thing is to sincerely want this and tune in to the result, and we will tell you how to do it as quickly and efficiently as possible.

How to tighten arm muscles #1. Hand circles: Let's start the battle for fit and beautiful hands with this simple yet powerful exercise. Starting position - standing, feet shoulder-width apart. Raise your arms to shoulder level and spread them out to the sides. Begin to rotate your arms in a clockwise direction and try to ensure that the movements are dynamic and the muscles tense. Change the direction of rotation after 30 seconds. Keep doing this exercise with a periodic change in the direction of rotation for several minutes - until you feel a burning sensation in the muscles. If this exercise is easy for you, pick up dumbbells of the appropriate weight.

How to tighten arm muscles №2. Reverse push-ups: starting position - sitting on the floor, hands down along the line of the hips, palms on the floor, fingers looking in the same direction as the toes. We tear off the buttocks from the floor, in this position the emphasis is on the hands and feet. On inspiration, we bend our elbows and lower the buttocks to the floor, but do not touch it, while exhaling we straighten our arms and “push” the body up. Elbows should be bent at an angle of no more and no less than 90 degrees. Repeat the exercise for a minute or more - until the muscles burn.

How to tighten arm muscles No.3. Pulsating Pyramid: Starting position - standing or sitting on a fitball, arms extended forward and folded together, stomach tightened, back straight. Bend your arms at a 90-degree angle and begin to make quick pulsating movements with them up and back. Do not lower your arms, bending them at an angle of less than 90 degrees, make sure that they are tightly pressed against each other. To enhance the effect, hold a weighted Pilates ball between your elbows. Repeat the exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles No.4. Triceps Sliding Pushups: Starting position - on all fours, palms rest on plastic plates or rags (here it is important that the surface under the palms is not rough for a smoother glide). On exhalation, we begin to smoothly divert the straight line right hand forward and to the right as far as possible, the left arm is pressed to the side and smoothly bends at the elbow to an angle of 90 degrees. As you exhale, return the right hand to its place, vigorously straightening the left hand. Repeat the same on the other side. During the exercise, the body is tense, the stomach is pulled in, the hips do not “sag”.

Do this exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles №5. Squat Arm Rotation: starting position - legs wider than shoulders, knees bent at an angle of 90 degrees, buttocks lowered as if you were sitting on an invisible chair. The back is straight, the stomach is tightened, the weight of the body is transferred to the heels. The palms are clenched into fists and are in front of the face. Raise your arms bent at the elbows to the level of your forehead and begin to rotate your fists clockwise as quickly as possible, while the elbows “look” to the sides. Rotate the minute clockwise and the minute in the opposite direction. We perform the entire cycle until a burning sensation in the muscles appears.

How to tighten arm muscles №6. Push-ups "from the shoulders": Starting position - stand face down, leaning on straight arms and legs, the pose resembles an inverted “v.” As you exhale, begin to bend your elbows, moving your body weight onto your hands, try to lower your forehead to the floor as low as possible. As you exhale, straighten your arms with a springy movement.

To keep your hands thin and beautiful, you need to do special exercises. Get 4 effective programs for training and give your hands the perfect shape without leaving home!

Beautiful, embossed arms, impeccable chiseled shoulders, toned muscles is the dream of many women. However, when working on their figure, many girls do not pay due attention to their hands, fearing to “pump over” and look masculine. Fitness instructors assure that these fears are groundless due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and working with heavy weights, the ability to build muscle mass will be limited and the girl will never come close to male proportions. That's why effective workouts for the muscles of the hands must necessarily become part of the program.

Arm Slimming Workouts

Due to the increased content of estrogen, women tend to be overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. Fulfill simple exercises to maintain muscle tone, you can do it at home. There are techniques that allow you to work with no weight or with little weight (water bottles, small dumbbells, books), but exercising in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

biceps (flexor);
triceps (extensor);
shoulder delta;
forearm.

When developing a program, you must follow simple rules

Warm up

Before any workout, you need to warm up the muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about how much weight you need to work with. The first is light weight and big number repetitions, the second big weight and several small supersets in a row. The first option is ideal for the home. Repeated repetition makes it possible to burn excess fat, so the weight should allow you to complete the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and shells) is possible only in fitness centers.

For training hands in the gym, it is recommended to choose large weights. This guarantees the best return. The result is manifested after the weight of the dumbbells reaches 7-8 kg. This does not mean that you immediately need to start with “explosive weight”, but it is also not recommended to “get into the taste” with dumbbells of 1-2 kg for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a set for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make an adjustment for the days of the cycle. To drive away subcutaneous fat from the hands, 25-30 repetitions are enough.

The optimal duration of a workout is 45 minutes. It is advisable to monitor the pulse (the norm is 130 beats per minute). When exceeding the norm, it is better to stop exercising.

Proper Completion

You need to finish the workout with the so-called "hitch".

Do not train more than 3 times a week, otherwise it will be very difficult for the muscles to recover.

At home

1. Complex one

For him, you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm up

Raise your hands up one at a time (starting with the right). Then, lower down, bending them at the elbows, while the fingers are clenched into a fist. We repeat, only now the left one starts.
Stretch your arms out in front of you, interlock your fingers and stretch slightly. Feel the stretch in your back muscles.
Everyone knows the "mill". The back is straight, the buttocks and stomach are “tightened”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
Jumps and swings. Feet together, arms loose. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread apart). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for the arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach pulled in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while the elbows rise to shoulder level), count to two and then slowly lower, returning to the PI. This is a great exercise for giving ovens best form. Exhale as you lift the dumbbells.

1.2. Work with biceps

Turn your hands palms forward, bend them, press your elbows to your sides and raise the dumbbells. Squeeze your hands as you lift and tighten your biceps.

Bend your elbows as you raise the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Work with triceps

PI for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in the IP, bend your arms and linger in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your belly. Make sure that the neck is not tense.

After doing the exercise 12 times, straighten your arms and linger in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Emphasis on the knees and palms, the stomach is tightened. Get down and up for a count of two. We do not strain the neck, the navel is pulled up. Push up from the floor 12 times. Keep your back straight, breathe evenly.

After completion, sit on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level and slowly lower down. It's great for correcting posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. At the expense of "one" - turn to the right and spread the arms to the sides, at the expense of "two" - return to the IP. On the count of three, turn left.

Hands spread apart, make circular swings with both hands at the same time.

2. Complex second

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach pulled in, arms down.

Spread your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with dumbbells up, gently bend your arm, winding the dumbbell behind your head, and then unbend it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, fix in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see exercise 2.1.

Raise your hands in front of you, fix in this position for two counts, slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for the hands. For beginners, this is the foundation of the basics. This is work with free weight (dumbbells or barbell), which is aimed at building up muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises(BU) for hands

1.1. Push-ups from the bars

One of the most complex, but effective BU. When it is performed, not only triceps are involved, but also pectoral muscles. Beginners work with own weight, "advanced" athletes can use weight belts. Not every girl can lift her weight, so if the bars do not give in to you, do not despair. Strengthen your arms with other available BUs, and return to the uneven bars after a couple of months of regular training.

What is important in bars: correct technique. At incorrect execution there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unheated muscles, this is fraught with ruptures and sprains. Lock on outstretched arms and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. So the extensor muscles are better worked out.

Little tricks: for maximum triceps work, do not lean too much and keep your shoulders parallel to the bars and your elbows back. To train the pectoral muscles, the elbows should look to the sides, and the body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is not possible, slowly descend to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on the classic horizontal bar

Works both biceps and back. To engage different groups muscles, you can change the grip ("from yourself" and "for yourself").

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron) that makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced by a counterweight, which starts working when a person needs help. Thus, there will be no risk of breaking the lower back, the muscles gradually get used to the load and become stronger.

1.3. french press sitting

With this technique, the triceps receive a noticeable load. It is important to do everything right and follow the neck. When working with large weights, it is better to ask the coach for insurance.

IP: The bench press is performed with horizontal bench with a back. Grasp the dumbbell so that the disk is in the palm of your hand and your thumbs are on the handle. Raise it above your head with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and slowly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a bench press, it is very important to monitor the condition of the shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Lifting dumbbells for biceps while standing

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells lowered down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until the biceps is fully contracted. Dumbbells should be at shoulder level. Hold for a couple of seconds and as you exhale slowly return to the PI.

Alternatively, such an exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Lifting the handle (for biceps)

It is performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach pulled in. The elbows are pressed to the body. On exhalation, we raise the handle to tension at the top point (the so-called "peak of the biceps") and slowly lower it down while inhaling. At the same time, we do not unbend our arms to the end in order to maintain static tension.

1.6. Lowering the handle with upper block(for triceps)

Helps triceps muscles to gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of the body. Then slightly tilt the body forward and fully straighten your arms due to the tension of the triceps. Hold for a moment and slowly return to the PI as you inhale.

Concentrate on the work of the muscles.

Alternatively, lowering from the upper block can also be done with a rope handle. In this case, lowering your hands, you should slightly spread them to the sides in lowest point movement.

2. Additional exercises

2.1. Extension of the arm with the use of a rubber shock absorber (for triceps)

IP: sit down, straighten your back. Take the elastic so that one bent arm is behind the head, and the other is wound behind the back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching rubber shock absorber, and as you exhale, return to the IP. Perform 20-25 repetitions. When doing this exercise, try not to use momentum. Work with the expander is performed only with muscle effort. Watch your elbow and do not deviate it to the side. The shoulder must remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This bench press exercise is performed while standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the expander behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend in elbow joints, keep your palms parallel to the floor. The brushes must be motionless.

From the PI as you exhale, slowly extend your arms in front of you, then return to the PI. The main thing is to control muscle work as much as possible. Do not make it easier for yourself by using the force of inertia, otherwise the efficiency of work will be reduced to zero.

2.3. Bent over arms

During work, the triceps are effectively pumped. It is performed with dumbbells of a weight that is comfortable for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly bending the lower back. The back should remain straight. Bend your elbows, lift them back and bring your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, it is necessary to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone the triceps.

IP: sitting on the floor, knees bent. Take your hands away from the pelvis by 15-20 cm, rest your palms on the floor (position of the palms: fingers forward), tear your buttocks off the mat. With the effort of the muscles of the hands, push up from the floor, make sure that the elbows are parallel, do not spread them apart.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to do push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to complete one set of 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. Between push-ups, lie down on the floor, stretch your whole body, tighten your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from the bench

During execution, the entire triceps is completely worked out.

IP: arms shoulder-width apart, legs slightly bent, back straight.

Slowly lower yourself down while inhaling, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The body should move almost close to the bench.

2.6. Extension of the arm from the chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your arm at the elbow and bring the weighting agent to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then, repeat the same with the left hand.

2.7. Concentrated Biceps Curl

This exercise can be performed in various modifications. One option is the seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during the rise of the projectile and a very powerful peak contraction at the top point. Those. when the projectile is lifted up, the load reaches its maximum, and is not removed. This means that when the projectile is delayed at the peak point, you work out the biceps as efficiently as possible. This exercise can be performed both with supination ( rotational movement) and without it. When rotating the brush, the dumbbell should be closer to the thumb.

It is important that when working with a projectile, the shoulder is strictly perpendicular to the floor. On exhalation, the arm is bent and the weight is lifted; on inhalation, extension is performed.

Method "21"

Experienced bodybuilders note that isotonic programs become less effective over time. The “plateau” effect occurs when the muscles get tired, get used to the load, growth muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute sports medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally "shake" the muscles and start active processes in the body. The essence of the method lies in the fact that during the same exercise it is necessary to alternate three different amplitudes of motion (AP): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with less weight than usual.

Basics

Arm swing programs consist of three supersets and are performed at a fairly fast pace.
A minute break is required between sets.
The first workouts according to the "21" system should consist of one exercise and only one muscle. Gradually, you can diversify the sets and increase the load.
Any program can be adapted to the Carthagno system.

Scheme of training according to the system of David Carfagno.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, the stomach is pulled in. Grab the dumbbells with your palms facing each other neutral grip). Straighten your arms and place the weights over your shoulders.

1.1. Lower amplitude: slowly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45 degree angle.

1.2. Upper range: Slowly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then fully extend your arms.

2. Lifting the biceps in the lower block while standing

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with a “bottom” grip.

2.1. Lower CR: Use your biceps to lift the bar up until your arms form a right angle. Pause for one or two counts, return the crossbar to the PI.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Extension on the block while standing (for triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a deflection at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the crossbar is “squeezed” down by the force of the triceps until the arms are fully extended, then it rises to 90 degrees.

3.2. Upper: the crossbar is squeezed out to 90 degrees and returned to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the PI.

4. Push-ups

IP: emphasis on socks. The body is straight (parallel to the floor), the stomach does not "sag". Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping the body in a straight position, lower the chest to the floor and slowly return to the PI.

4.2. Upper BP: Get down to the floor to the middle of the amplitude.

4.3. Full BP: Fully bend and unbend your elbows, dropping to the floor and rising almost to the level of fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and unbend to full extension.

5.2. Upper BP: Bend your arms to the highest point, lower to 90 degrees.

5.3. The projectile moves along the entire amplitude - from the bottom up and descends until the elbows are fully extended.

Drying hands

"Drying" means getting rid of subcutaneous fat and giving the hands a beautiful relief. However, good muscle shape is achieved not only by proper nutrition, but also exercise. Drying is suitable only for those who have already built up good muscles. For beginners, this procedure is strictly contraindicated.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

The main emphasis falls on short-term aerobic exercise ( treadmill, etc.).
The program should also include work with weight machines aimed at the target muscle group.
Hand drying exercises are best done in the gym under the guidance of an instructor.
In addition to dumbbells during exercises with extra weight can be used block simulator, light "pancakes" or barbell bar.

Contraindications

Despite the seeming harmlessness, hand exercises also have their contraindications. You should definitely consult a doctor if you have the following health problems:

unstable blood pressure;
problems with the spine;
diseases of the cardiovascular system;
asthma and respiratory diseases;
obesity;
osteoporosis, osteochondrosis, etc.;
diseases of the endocrine system.

If you are afraid to pump big muscles hands, use a minimum dumbbell weight of 1-1.5 kg. But you can’t do it without a load, otherwise the muscles will not feel any load. A set of exercises for the hands aims to work out everything muscle groups: biceps, triceps, forearm and some of the shoulder muscles. You need to perform 3 sets in each exercise, each set consists of 10-15 repetitions. Take 30 second breaks between sets. Always perform the main movement on the exhale.

To tone your hands, you need to practice at least 3-4 times a week. More makes sense if you're aiming for visible muscle definition.

Exercise for biceps and front shoulder muscle: take dumbbells, sit down. Bend 1 arm at the elbow, pulling the dumbbell to your shoulder. Change your hand. Exercise only for biceps: sit down, with one hand rest on your knee, lower your worker down, pressing your elbow against inside hips. Bend your arm, then change. Exercise for the biceps and muscles of the forearm: stand with dumbbells in lowered hands. The palms are turned towards the body. Bend your arms, aiming for the dumbbells to your shoulders.

To strengthen your forearm and finger extensors, bend your arms with dumbbells in an overhand grip. That is, the palms will look at the ground, and not up. Another exercise for the muscles of the forearms: sit on a bench, put your forearms between your thighs. Palms can look both down and up. Depending on this, they are loaded different muscles forearm. It is necessary to make movements exclusively with brushes, up and down.

To help the exercises, do not forget to combine them with proper nutrition. Physical exercise require the consumption of a sufficient amount of protein, because it is from it that muscle fibers are built.

Triceps exercise: lie on a bench, raise your arms with dumbbells vertically up. Lower your arms down so that the dumbbells at the extreme point are at chest level. Then squeeze up again without lifting your buttocks from the bench. You do not need to spread your arms very wide, otherwise the pectoral muscle is mainly involved, and not the triceps.

The next exercise is also for triceps. Stand, dumbbells in your hands. Raise your hands, palms facing forward. Get dumbbells behind your head. The same exercise can be performed lying on a bench. More on triceps: lie down, you can on the floor. Raise your straight arms with dumbbells up, palms facing each other. Bend your arms at the elbows, while the elbows are constantly fixed at one point and do not deviate anywhere. At the end point, the dumbbells are at forehead level.

Push-ups are another effective exercise for all the muscles of the arms. And do not protest that women do not need them. Push-ups are great for toning muscles. upper limbs, additionally involving the pectoral muscles. It is not necessary to do push-ups like a man, you can kneel, the main thing is to follow the technique. The buttocks should not stick up, and the back should not arch. The body should be a straight line. You can look at the floor. In the extreme position, touch the floor with your chest. Exhale on the downward movement.